Give Yourself the Shakes

Last week I got them in a good way (as opposed to the “Imma kill Mr. Cuervo” way) from a weight routine.

It’s no secret that arms are my love. Biceps used to be my favorite part to work, but recently I’m really into triceps.

Particularly this workout. The best part? You can do it anywhere that has free weights and a bench. Translation: I can do this in basically any hotel across America.

Don’t be afraid to push yourself on the amount of weight you lift. Don’t hurt yourself, but you do need to challenge your muscles in order to gain. No, you won’t end up looking like Hulk… people spend YEARS trying.

I’ve also been more vigilant about rest time between moves. I was a skeptic, but I’ve honestly noticed a difference since taking the proper break time between sets – both in form and development.

As you do the bench exercises, make sure to keep your back straight and feet firmly planted on the floor. Also be sure to keep your core tight. This will keep it engaged, giving you added benefit.

These are especially good for increasing range of motion and shaping pectorals (which makes your chest look.. ahem… nicer).

Sets: 3

Reps: 20

Rest: 1 minute

Triceps

1. Lying Extension with Dumbbells**

When above your head, the dumbbells should be positions such that your palms facing each other. As you bend your elbows to lower the weights, your upper arms should not move. Lower the dumbbells until they are at either side of your head, pausing for a moment. Lift weights back to the starting position to complete a rep.

This is one of the best ways to tone arm “flab.” Be sure to keep your upper arm stabilized as you bend at elbow to lower weight behind head. As you straighten your arm to bring the weight back up, squeeze back of arm to really work the muscle.

***These were done as drop sets. I did the 15 reps, then dropped the weight by 5 lbs and did more rep until failure. Then dropped the weight by another 5 lbs and completed reps until muscle failure again.

Sets: 3

Reps: 15

Rest: 1 minute

Post-arms I finished up with 15 minutes of ab work. Adding P90X Ab Ripper X and hanging leg lifts gave me a solid hour workout… and left me shaking. In a good way.

Whoa, intense workouts gril! I wish I could stick with a weighlifting routine. You inspire me with these lifitng workouts, especially keeping up with them on the road. Hotel gyms are usually less than ideal.

You’re my hero. Just sayin’. Favorite workout? Probably ballet-style stretches and whatnot for legs. It’s kinda fun to ease into sitting down the next day. Oh– and I am shocked you’ve never had a fast food hamburger. You haven’t missed anything, to be sure.

I’ve increased my weightsin BodyPump and can really feel myself being challenged when I’m shaking. I just have to make sure I’m breathing, haha, I tend to hold my breath when a workout is really hard. Wierd I know. haha BTW, were you at yougurt tap last night? I think I saw you but wasn’t sure.

Love it! When I first saw the word “Shakes” I thought it would be a post dedicated to smoothies (which would also be great) but I really enjoy when you mix-in exercise information – it’s so informative and rounds out the picutre of health.